CrossFit Firebase Orlando

Monday, 01-18-2016

Strength.

Wendler Week 3 Front or Back Squat w/ Super Set
5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95%
5X7 Pull-ups or 5X12 Ring Rows

Conditioning.

Barbell Warm-up

21-15-9
Hang Power Clean
Knee to Elbow
50 Double Unders between each round (2:1)
20 minute cap
L1 115/80
L2 135/95
L3 155/125

IMG_2437

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